What's in Coach Kati's Fridge?

After this, you’ll want to hit the grocery store.

By: Coach Kati Epps

Healthy habits don’t always come easy, especially when it comes to food. Having a plan and easily accessible items on hand can make choice changes easier and provide a greater chance for true habits to be formed.

Fruits and Veggies

One of the first things that I like to have on hand in my fridge is fresh fruit and vegetables. If I am needing a sweet treat, a crisp apple hits the spot. I also like to have little Cutie oranges, grapes or berries for when I’m in the mood for finger foods. Veggies are another easy grabbing snack. Baby carrots, celery sticks, snow peas, cherry tomatoes, little sweet peppers, cucumber discs and even raw broccoli and cauliflower make for crunchy and refreshing snack time tastes. Since fruit and vegetables are full of fiber, they not only satisfy the taste and texture desires, but they also leave the body satisfied.

Protein

Easy proteins are the second thing I keep available. I like to keep nonfat Greek yogurt, low-fat cottage cheese, eggs, deli meats and precooked chicken and turkey in the fridge. These options are great because most of it can be purchased in single-serving sizes or are easily portioned when making a snack. Proteins fuel the body, reduce cravings and snacking and help maintain weight-loss — just to mention a few benefits!

Once I have a good selection of fruit, veggies and proteins, I look for ways to kick up the flavor and add more nutrients. The more color, the more pleasing. The more heat, sweet, salt or bitter, the more likely I am to find joy in my food and get the clean options to halt hunger.

Food options in the fridge should meet three components to make them ideal choice-changers:

1. The snack should contain at least one whole food. This is any food that isn’t processed and doesn’t have a label — fruit, vegetables, lean animal proteins, beans, legumes, nuts, seeds or root vegetables.

2. The snack should have two macronutrients to keep the body satiated longer. For single food options: almonds are both protein and fat; avocados are fat and carbohydrates; black beans are carbohydrates and protein. For multi-food/flavor options: an apple with almond butter is a carbohydrate, protein and fat; nonfat Greek yogurt with berries and chia seeds is a carbohydrate, protein and fat.

3. The snacks should be portioned for quick access. Instead of having a bag of carrot sticks and a tub of cottage cheese, either buy single-serve options or portions at the beginning of the week for an easy grab-and-go.

Now to put it all together!

When you set up your grocery list, plan for the week. Create your menu, then decide what you’re eating, when and how much. Next, build your list.

Making big changes can be overwhelming and often unsustainable. Start small, start fresh, start with snacks! Load your fridge with whole foods that are easy to grab and go. Then, let the choices and changes roll in naturally. Happy snacking!

Coach Kati Epps, founder of MyBody GX, is passionate about the possibilities that come to life when inner strength is unleashed. MyBody GX represents the interconnection of her distinct expertise and passions: knowledge of nutrition, chemical breakdowns, cellular development, muscle growth and cardiovascular health. Epps has successfully trained individuals at every end of the fitness spectrum — from professional athletes to competitive bodybuilders and more.